TROJAN VISION TRAINING PROGRAM

Transcription

1 TROJAN MY SPACE MY TIME VISION TRAINING PROGRAM WEIGHT LOSS PROGRAM (BEGINNER, INTERMEDIATE & ADVANCED) TONING PROGRAM (BEGINNER, INTERMEDIATE & ADVANCED) MUSCLE GAIN PROGRAM (BEGINNER, INTERMEDIATE & ADVANCED) CAUTION READ ALL PRECAUTIONS AND INSTRUCTIONS IN THIS MANUAL BEFORE USING THIS EQUIPMENT. KEEP THIS MANUAL FOR FUTURE REFERENCE

2 INDEX PAGE 1. SAFETY INSTRUCTIONS 3 2. FITNESS TIPS & TECHNIQUES 5 3. WARM UP & COOL DOWN 6 4. TRAINING TERMS 7 5. EXERCISE TERMS 7 6. EXERCISES MUSCLE GAIN TONING WEIGHT LOSS TRAINING LOG 25 2

3 1. SAFETY INSTRUCTIONS It is the sole responsibility of the purchaser of TROJAN products to read the owner s manual, warning labels and instruct all individuals, on proper usage of the equipment. Understanding each and every warning to the fullest is important. If any of these instructions or warnings are unclear, please contact Trojan Customer Services on (0861 Trojan), within the Republic of South Africa. The equipment is only intended for HOME USE and is NOT INTENDED FOR COMMERCIAL, INSTITUTIONAL AND/ OR STUDIO FACILITIES USE. Contact TROJAN with any questions regarding this classification. It is recommended that all users of TROJAN be informed of the following information prior to use. HEALTH WARNING Before starting any exercise or conditioning program you should consult with your personal physician to see if you require a complete physical exam. This is especially important if you are over the age of 35 or have never exercised, are pregnant or suffer from any illness. If at any time during exercise you feel faint, dizzy or experience pain, stop exercising immediately and consult your physician. To avoid muscular pain and strain, begin each workout by stretching and warming up and end each session by cooling down and stretching. ACCESS CONTROL TROJAN recommends that all fitness equipment be used in a supervised area. It is recommended that the equipment be located in an access controlled area. Control is the responsibility of the owner. Keep children away from all equipment. Parents or other adults must provide close supervision of children, if the equipment is used in the presence of children. INSTALLATION TROJAN recommends that all equipment: Be secured to or set up on a solid, level surface to stabilise and eliminate rocking or tipping over during training. Be set up inside your home away from moisture and dust (the equipment is not designed for outdoor use). Be set up with sufficient ventilation to ensure proper operation. Be set up with sufficient space around the equipment so that all exercises can be completed safely. It is recommended that there should be at least 1m of space around the equipment where access is required to exercise. Be installed by our team of installers. PROPER USAGE Do not use the equipment in any way other than as designed or intended by the manufacturer. It is imperative that TROJAN equipment is used properly to avoid injury. Injuries may result from exercising improperly or excessively. Your TROJAN equipment should only be used by one person at a time. Be careful to maintain your balance while using, mounting, dismounting, folding, unfolding or assembling your TROJAN equipment to avoid injury. When adjusting any weights, seat, knee hold down pad, range of motion limiter, foothold pad, pulley or any other type of adjuster, make certain the adjusting pin is fully engaged in the hole to avoid injury. 3

4 1. SAFETY INSTRUCTIONS INSPECTION Do not use or permit use of any equipment that is damaged or has worn or broken parts. For all TROJAN equipment use only replacement parts supplied by TROJAN. Always make sure that all nuts and bolts are tightened prior to each use. Cables and belts pose an extreme danger if used when frayed. Always replace any cable at first sign of wear. Routinely inspect all accessory clips that join attachments to the cables and replace at the first sign of wear. Maintain labels and nameplates do not remove labels for any reason. They contain important information. Equipment maintenance Preventative maintenance is the key to smooth operating equipment. Please ensure that you follow our maintenance tips to ensure the continued correct function of your TROJAN equipment. Before any use, examine all accessories approved for use with the TROJAN equipment for damage or wear. Should your Trojan equipment appear damaged or worn, do not attempt to use or repair the equipment yourself. Please contact our service department on (0861 Trojan) to arrange a repair. OPERATING WARNINGS It is the purchaser s responsibility to instruct all users as to the proper operating procedures of all TROJAN equipment. Keep children away from all moving parts and away from all strength equipment. Parents must provide close supervision of children if the equipment is used in the presence of children. Do not wear loose fitting clothing or jewellery when using the equipment. It is also recommended that users tie up long hair to avoid contact with moving parts. Ensure that anyone not using the equipment stays clear of the user, accessories and moving parts while the machine is in operation. SELECTORIZED WEIGHT STACKS Use only weight selector pins supplied by TROJAN. Should you loose or damage your pin, contact our service department to arrange delivery of a new pin. Ensure that weight selector pins are fully inserted as partial insertion can cause weights to fall unexpectedly. Never pin the weight stack in an elevated position. Never remove a selector pin if any weights are suspended. Never attempt to release jammed weights or pins that are suspended. USER WEIGHT LIMITATIONS This TROJAN VISION 360 may not be used by persons weighing more than 120 kg. SAVE THIS INSTRUCTION MANUAL FOR FUTURE USE AND REFERENCE If any of these instructions or warnings are unclear please contact Trojan Customer Services on (0861 Trojan), within the Republic of South Africa or visit 4

5 2. FITNESS TIPS AND TECHNIQUES AEROBIC EXERCISE Aerobic exercise is any sustained activity that sends oxygen to your muscles via your heart and lungs. Aerobic exercise improves the fitness of your lungs and heart - your body s most important muscle. Aerobic exercise fitness is promoted by any activity that uses your large muscle -arms, legs, or buttock, for example. Your heart beats quickly and you breathe deeply. An aerobic exercise should be part of your entire exercise routine. WEIGHT TRAINING Along with aerobic exercising which helps get rid of and keep off the excess fat that our bodies can store, weight training is an essential part of the exercise routine process. Weight training helps tone, build and strengthen muscle. If you are working above your target zone, you may want to do a less amount of reps. And as always consult your physician before beginning any exercise program. MUSCLE CHART TROJAN VISION 360 HOME GYM The exercise routine that is performed with the VISION 360 HOME GYM will develop the whole body. These muscle groups are highlighted on the muscle chart below. Trojan and the Heart and Stroke Foundation have joined forces to KEEP SOUTH AFRICA MOVING. The Heart and Stroke Foundation South Africa encourages all South Africans to make heart-healthy choices that include daily physical activity, exercise and a balanced diet. Use Trojan, SA s No. 1 selling Home Fitness brand to gives you the ability to boost your fitness level and lower your risk of cardiovascular disease. Visit for equipment choices and exercise programs, and for information on how to adopt a healthy lifestyle. 5

6 3. WARM-UP AND COOL-DOWN WORKOUT GUIDELINES Each workout should include the following three parts: A warm-up, consisting of 5 to 10 minutes of stretching and light exercise. A proper warm-up increases your body temperature, heart rate, and circulation in preparation for exercise. Training zone exercise, consisting of 20 to 30 minutes of exercising with your heart rate in your training zone. (Note: During the first few weeks of your exercise program, do not keep your heart rate in your training zone for longer than 20 minutes.) A cool-down, with 5 to 10 minutes of stretching. This will increase the flexibility of your muscles and will help to prevent post-exercise problems. EXERCISE FREQUENCY To maintain or improve your condition, plan three workouts each week, with at least one day of rest between workouts. After a few months of regular exercise, you may complete up to five workouts each week, if desired. Remember, the key to success is make exercise a regular and enjoyable 1 part of your everyday life. SUGGESTED STRETCHES The correct form for several basic stretches is shown at the right. Move slowly as you stretch-never bounce. 1. Toe Touch Stretch Stand with your knees bent slightly and slowly bend forward from your hips. Allow your back and shoulders to relax as you reach down toward your toes as far as possible. Hold for 15 counts, then relax. Repeat 3 times. Stretches: Hamstrings, back of knees and back Hamstring Stretch Sit with one leg extended. Bring the sole of the opposite foot toward you and rest it against the inner thigh of your extended leg. Reach toward your toes as far as possible. Hold for 15 counts, then relax. Repeat 3 times for each leg. Stretches: Hamstrings, lower back and groin Calf/Achilles Stretch With one leg in front of the other, reach forward and place your hands against a wall. Keep your back leg straight and your back foot flat on the floor. Bend your front leg, lean forward and move your hips toward the wall. Hold for 15 counts, then relax. Repeat 3 times for each leg. To cause further stretching of the achilles tendons, bend your back leg as well. Stretches: Calves, achilles tendons and ankles Quadriceps Stretch With one hand against a wall for balance, reach back and grasp one foot with your other hand. Bring your heel as close to your buttocks as possible. Hold for 15 counts, then relax. Repeat 3 times for each leg. Stretches: Quadriceps and hip muscles. 5. Inner Thigh Stretch Sit with the soles of your feet together and your knees outward. Pull your feet toward your groin area as far as possible. Hold for 15 counts, then relax. Repeat 3 times. Stretches: Quadriceps and hip muscles. For more information on visit 5 6

7 4. training terms: Please familiarize yourself with the following terms before you start exercising. These terms are refered to in the inidivdual training programs. Duration In a gym program this will refer to the workout time of the entire program Intensity This will refer to the amount of weight used, and the amount of rest given between each set of a exercise Type Refers to the type of training, ie strength, resistance, cardio etc. Reps/ A single cycle of lifting and lowering a weight Repetitions Sets A number of reps performed together ended with a rest period is refered to as a set Tempo Is the rate and speed at which a rep is executed, it has 3 stages, the push/pull, the pause and the return motion eg. 2:1:3-2 seconds to complete push/pull, 1 second pause, 3 seconds to return to start position % of max. Is determined as % of 1 repetition of max weight a person can push for any given exercise eg. If you were to press 100 kg for only one rep as your max, your training weight for 45% of max for 10 reps would be 45 kg pushed 10 times Superset This refers to doing the 2nd exercise immediately after completing the first exercise without pausing 5. ExerciseS: Seated flat chest press Set handle to bicep height. Grasp the horizontal handles. Extend arms until they are straight. Inhale as you push, and squeeze chest muscles. Exhale as return to start position slowly and controlled. Seated chest fly s Grasp the chest fly handles. Keeping arms straight contract chest and bring hands together in front of you. Inhale as you push. Exhale as return to start position, and allow a full stretch. Standing bicep curls Grasp the lower bar in an underhand grip. Keeping elbows tucked in, and stationary by your side, curl arms upwards. Inhale as you pull. Exhale as return to start position. Reverse grip Grasp the lower bar in an overhand Standing bicep curls grip. Keeping elbows tucked in, and stationary by your side, curl arms upwards. Inhale as you pull. Exhale as return to start position. 7

8 5. Exercise TERMS (CONT.): Preacher curls Set the preacher bench so it sits under your arms. Grasp the lower bar in an underhand grip, with arms straight. Curl arms upwards towards chest. Inhale as you curl. Exhale as return to start position. Reverse grip wrist curls Set the preacher bench so it sits under your arms. Grasp the lower bar in an overhand hand grip. Keep angle in elbow joint fixed, and flex wrists upwards. Inhale as you flex. Exhale as return to start position. Bent over rows Attach the Lat Bar to the lower cable. Stand back from the gym and bend forward at the knees and hips to a 45 degree torso position. Grasp the lower bar in an overhand grip. Pull the bar towards your waist, keep elbows tucked in. Inhale as you pull. Exhale as return to start position. Reverse grip bent Attach the Lat Bar to the lower cable. over rows Stand back fand bend forward at the knees and hips to a 45 degree torso position. Grasp the lower bar in an underhand grip. Pull the bar towards your waist, keep elbows tucked in. Inhale as you pull. Exhale as return to start position. Seated low row Attach the Lat Bar to the lower cable. Sit on the floor with legs extended straight. Grasp the bar in an overhand grip. Pull the bar towards your waist, squeezing the shoulder blades back. Inhale as you pull. Exhale as return to start position. 8

9 Exercise TERMS (CONT.): Reverse grip seated low row Attach the Lat Bar to the lower cable. Sit on the floor with legs extended straight. Grasp the bar in an underhand grip. Pull the bar towards your waist, squeezing the shoulder blades back. Inhale as you pull. Exhale as you return to start position. Cable front raises Attach the small bar to the lower cable. Attach the small bar to the lower cable. Stand with your back facing the gym. Grasp the bar in an overhand grip, with cable between your legs. Keep arms straight and raise hands to shoulder height in front of you. Inhale as you pull. Exhale as return to start position Seated tricep press Seated on the equipment, grip the lower press grips with palms facing each other. Inhale and push bar forward with elbows tucked in, exhale and return bars back. Cable side lateral raise Stand side on to the gym. Hold onto the chain of the lowercable with your outer arm. Keep arm straight and raise hand to shoulder height. Inhale as you pull. Exhale as return to start position. Wide grip lat pull down Grab the lat bar with a wide hand grip. Grasp the bar in an overhand grip. Pull the lat bar down to your chest, while squeezing back the shoulder blades. Inhale as you pull. Exhale as return to start position. 9

10 5. Exercise TERMS (CONT.): Reverse grip lat pull down Grab the lat bar with a shoulder width hand grip. Grasp the bar in an underhand grip. Pull the lat bar down to your chest, while squeezing back the shoulder blades. Inhale as you pull. Exhale as return to start position. Close grip lat pull down Grab the lat bar with a grip narrower than the shoulder width. Grasp the bar in an underhand grip. Pull the lat bar down to your chest, while squeezing back the shoulder blades. Inhale as you pull. Exhale as return to start position. Lat pull back Stand in front of the gym, facing the gym. Grab the lat bar with a shoulder width overhand hand grip. With straight arms pull the lat bar to waist height, while squeezing shoulder blades back. Inhale as you pull. Exhale as return to start position. Seated leg extension Sit on the seat and grab seat with hands for support. Place feet under foam pads. Engage core and tighten ab muscles. Raise legs upwards until horizontal. Inhale as you raise legs. Exhale as return to start position. Single leg seated leg extension Sit on the seat and grab seat with hands for support. Place feet under foam pads. Engage core and tighten ab muscles. Raise one leg upwards until horizontal. Inhale as you raise leg. Exhale as return to start position. 10

11 5. Exercise TERMS (CONT.): Standing hamstring Stand facing the gym holding the curl backrest for support. Hook one foot under foam pads. Raise leg upwards as far as possible. Keep core tight and hips stationary. Return to start position. Inhale as you raise legs. Exhale as return to start position. Hip abduction Stand side on to the gym. Hold onto curl pad for support. Attach the ankle strap to outer leg. Raise leg sideways to 45 degrees, keeping core activated. Return to start position. Inhale as you raise legs. Exhale as return to start position. Cable knee raise Stand a meter in front of the gym, with back facing the gym. Attach the ankle strap to one leg. Extend the leg with the cable backwards into the start position. Bring leg forward and into a knee raise position. Use outstretched arms for balance and keep core activated Return to start position. Inhale as you raise legs. Exhale as return to start position. Cable front squat Stand facing the gym. Grab hold of the short bar on the lower cable. Hold bar with arms bent at chest height at all times. Squat down and up again. Inhale as you squat down. Exhale as return to start position. Triceps push downs Stand facing the gym. Grab hold of the short bar on the upper cable. Use an overhand grip. Keep elbow tightly at your side. Extend arms downwards until straight. Inhale as you pull arms down. Exhale as return to start position 11

12 5. Exercise TERMS (CONT.): Reverse grip Stand facing the gym. Grab hold Triceps push downs of the short bar on the upper cable. Use an underhand grip. Keep elbow tightly at your side. Extend arms downwards until straight. Inhale as you pull arms down. Exhale as return to start position. Deep press stationary lunges Stand 1m in front of the gym. Extend one leg backwards and rest it on the foam roller. Lower yourself into the lunge position. Return to the start position. Inhale as you lunge down. Keep core activated, and don t let front knee push over front foots position. Exhale as return to start position. Incline triceps press Stand facing the gym, 1 meter away. Place your hands onto the foam rollers and assume a push up position. Lower body down until chest touches foam rollers. Keep elbow tightly at your side. Inhale as you move down. Exhale as return to start position. Calf raises Stand with one foot on the angle bar in the front of the gym. Raise the other leg into the air. Raise and lower body using calf muscles. Inhale as you press upwards. Exhale as return to start position. Rear delt fly s Sit on the gym facing the backrest. Grab the fly handles. Pull arms backwards with shoulder muscles and squeeze the shoulder blades back and together. Keep elbows up and high through the whole motion. Inhale as you pull backwards. Exhale as return to start position. 12

13 5. Exercise TERMS (CONT.): Floor crunches Lie on the floor with knees bent at 90 degrees. Hands gently at the side of your head. Raise shoulders off floor as crunch towards knees. Return to start position. Inhale as you crunch. Exhale as return to start position. Lunges Stand with one foot 1 metre in front of the other. Engage core and keep abs tight and upper body straight and upright. Bend knees and lower body until back knee is just above ground. Make sure not to push front knee forward past front foot. Return to start position. Inhale as you lunge. Exhale as return to start position. Squats Stand with feet slightly wider than shoulders. Hands behind head. Apply your weight through your heals. Squat down until thighs parallel to ground. Keep abs tight the whole time and torso straight. Return to start position. Inhale as you squat. Exhale as return to start position. Push ups Assume push up position. Hands shoulder width apart. Lower body downwards until chin just above ground. Keep body straight and core activated. Return to start position. Inhale as you lower body. Exhale as return to start position. 13

14 5. Exercise TERMS (CONT.): Burpies Start in the crouched position, with feet between hands. Kick feet backwards into push up position. Bring feet forwards again into crouching position. Jump into the air with arms outstretched. Land softly and controlled. Return to starting crouching position Jumping lunges Stand with one leg 1 meter in front of the other. Lower body into lunge position. Jump upwards, change position of feet in the air. Land and go immediately go into lunge position. Keep core engaged and arms outstretched for balance. Repeat process

15 6.1 MUSCLE GAIN WORKOUT ViSION 360 beginner 30 minutes 3 days a week. Intensity: medium Do this program for 4 weeks then move onto the intermediate program Day Exercise Muscle Sets Reps Intensity Notes/ GROUP EXERCISE EXECUTION Shoulder, and chest stretching As a warm up Day 1 Floor push ups, (or trojan push up grips) Chest 3 6 to 10 65% of max. Weight should allow minimum of 6 reps 1 min. rest between each set; tempo 2:1:3 Seated chest fly s Chest 3 6 to 10 65% of max. Weight should allow minimum of 6 reps 1 min. rest between each set; tempo 2:1:3 Seated chest press Chest 3 6 to 10 65% of max. Weight should allow minimum of 6 reps 1 min. rest between each set; tempo 2:1:3 Tricep, shoulder,bicep stretching As a warm up Day 3 Preacher bicep curls Arms 3 6 to10 65% of max. Weight should allow minimum of 6 reps 1 min. rest between each set; tempo 2:1:3 Tricep push downs Arms 3 6 to10 65% of max. Weight should allow minimum of 6 reps 1 min. rest between each set; tempo 2:1:3 Upright shoulder rows Shoulders 3 6 to10 65% of max. Weight should allow minimum of 6 reps 1 min. rest between each set tempo 2:1:3 Hamstring,quad, full leg stretching As a warm up Day 5 Seated leg, leg extensions Legs 3 6 to10 65% of max. Weight should allow minimum of 6 reps 1 min. rest between each set; tempo 2:1:3 Standing single leg hamstring curls Legs 3 6 to10 65% of max. Weight should allow minimum of 6 reps 1 min. rest between each set; tempo 2:1:3 Stationary lunges Legs 3 6 to10 65% of max. Weight should allow minimum of 6 reps 1 min. rest between each set; tempo 2:1:3 Hamstring,quad, full leg stretching As a warm up Day 7 Back, shoulder stretching Back 3 6 to10 65% of max. Weight should allow minimum of 6 reps 1 min. rest between each set; tempo 2:1:3 Reverse grip lat pull down Back 3 6 to10 65% of max. Weight should allow minimum of 6 reps 1 min. rest between each set; tempo 2:1:3 Reverse grip lat pull down Back 3 6 to10 65% of max. Weight should allow minimum of 6 reps 1 min. rest between each set; tempo 2:1:3 15

16 6.1 MUSCLE GAIN WORKOUT ViSION 360 INTERMEDIATE 45 minutes 4 days a week. Intensity: high Do this program for 6 weeks then move onto the advanced program Day Exercise Muscle Sets Reps Intensity Notes/ GROUP EXERCISE EXECUTION Back, shoulders & chest stretching As a warm up Day 1 Lat pull downs Back 5 6 to10 75% of max. Weight should allow minimum of 6 reps 1 min. rest between each set; tempo 2:1:3 Straight arm lat pull backs Back 4 6 to10 75% of max. Weight should allow minimum of 6 reps 1 min. rest between each set; tempo 2:1:3 Severse grip bent over cable rows Back 4 6 to10 75% of max. Weight should allow minimum of 6 reps 1 min. rest between each set; tempo 2:1:3 Tricep, shoulder,bicep stretching As a warm up Day 3 Preacher bicep curls Back 5 6 to10 75% of max. Weight should allow minimum of 6 reps 1 min. rest between each set; tempo 2:1:3 Tricep push downs Back 4 6 to10 75% of max. Weight should allow minimum of 6 reps 1 min. rest between each set; tempo 2:1:3 Upright shoulder rows Back 4 6 to10 75% of max. Weight should allow minimum of 6 reps 1 min. rest between each set; tempo 2:1:3 Hamstring,quad, full leg stretching As a warm up Day 5 Seated leg, leg extensions Legs 4 6 to10 75% of max. Weight should allow minimum of 6 reps 1 min. rest between each set; tempo 2:1:3 Standing single leg hamstring curls Legs 4 6 to10 75% of max. Weight should allow minimum of 6 reps 1 min. rest between each set; tempo 2:1:3 Stationary lunges Legs 4 6 to10 75% of max. Weight should allow minimum of 6 reps 1 min. rest between each set; tempo 2:1:3 chest and shoulder stretching As a warm up Day 7 Seated chest fly s Chest 4 6 to10 70% of max. Weight should allow minimum of 6 reps 1 min. rest between each set; tempo 2:1:3 Seated chest press Chest 4 6 to10 70% of max. Weight should allow minimum of 6 reps 1 min. rest between each set; tempo 2:1:3 Push ups. Floor or with trojan grips Chest 3 6 to10 70% of max. Weight should allow minimum of 6 reps 1 min. rest between each set; tempo 2:1:3 Low pulley front raises Shoulders 4 6 to10 75% of max. Weight should allow minimum of 6 reps 1 min. rest between each set; tempo 2:1:3 16

17 6.1 MUSCLE GAIN WORKOUT ViSION 360 ADVANCED 60 minutes 6 days a week. Intensity: until failure Do this program for weeks Day Exercise Muscle Sets Reps Intensity Notes/ GROUP EXERCISE EXECUTION Back and shoulder stretching As warm up Day 1 Lat pull downs Back 4 6 to10 85% of max. Weight should allow minimum of 6 reps 30 sec rest between each set; tempo 2:1:3 Straight arm lat pull backs Back 4 6 to10 85% of max. Weight should allow minimum of 6 reps 30 sec rest between each set; tempo 2:1:3 Bent over cable rows with lat bar Back 4 6 to10 85% of max. Weight should allow minimum of 6 reps 30 sec rest between each set; tempo 2:1:3 Narrow reverse grip lat pull down Back 4 6 to10 85% of max. Weight should allow minimum of 6 reps 30 sec rest between each set; tempo 2:1:3 Hamstring, quad & full leg stretching As warm up Day 2 Stationary weighted lunges Legs 5 6 to10 85% of max. Weight should allow minimum of 6 reps Supersetted between right and left leg 2:1:3 Standing single leg hamstring curls Legs 4 each leg 6 to10 85% of max. Weight should allow minimum of 6 reps Supersetted between right and left leg 2:1:3 Weighted single leg standing calve raises Legs 4 each leg 6 to10 85% of max. Weight should allow minimum of 6 reps Supersetted between right and left leg 2:1:3 Floor crunches Abs % of max. Weight should allow minimum of 6 reps tempo 1:0:1 Chest and shoulder stretching As warm up Day 3 Seated chest fly s Chest 5 6 to10 85% of max. Weight should allow minimum of 6 reps 30 sec rest between each set; tempo 2:1:3 Seated chest press Chest 5 6 to10 85% of max. Weight should allow minimum of 6 reps 30 sec rest between each set; tempo 2:1:3 Push ups on floor (or trojan push-up grips) Chest 5 6 to10 85% of max. Weight should allow minimum of 6 reps 30 sec rest between each set; tempo 2:1:3 Tricep and bicep stretching As warm up Day 4 Preacher bicep curls Arms 5 6 to10 85% of max. Weight should allow minimum of 6 reps 30 sec rest between each set; tempo 2:1:3 Standing reverse cable curls Arms 5 6 to10 85% of max. Weight should allow minimum of 6 reps 30 sec rest between each set; tempo 2:1:3 Tricep push downs Arms 5 6 to10 85% of max. Weight should allow minimum of 6 reps 30 sec rest between each set; tempo 2:1:3 Reverse grip tricep push downs Arms 5 6 to10 85% of max. Weight should allow minimum of 6 reps 30 sec rest between each set; tempo 2:1:3 Quad, full leg stretching As warm up Day 5 Weighted squats Legs 4 6 to10 85% of max. Weight should allow minimum of 6 reps 30 sec rest between each set; tempo 2:1:3 Seated leg extensions Legs 4 6 to10 85% of max. Weight should allow minimum of 6 reps 30 sec rest between each set; tempo 2:1:3 Single leg standing calve raises Legs 4 each leg 6 to10 85% of max. Weight should allow minimum of 6 reps Supersetted between right and left leg 2:1:3 Single leg standing calve raises Legs 4 6 to10 85% of max. Weight should allow minimum of 6 reps tempo 1:0:1 Floor crunches Abs 4 20 tempo 1:0:1 Shoulders sretching As warm up Day 6 Cable shrugs Shoulders 4 6 to10 85% of max. Weight should allow minimum of 6 reps 30 sec rest between each set; tempo 2:1:3 Upright shoulder rows Shoulders 4 6 to10 85% of max. Weight should allow minimum of 6 reps 30 sec rest between each set; tempo 2:1:3 Front shoulder cable raises Shoulders 4 6 to10 85% of max. Weight should allow minimum of 6 reps 30 sec rest between each set; tempo 2:1:3 Side lateral cable raise Shoulders 3 each side 6 to10 85% of max. Weight should allow minimum of 6 reps 30 sec rest between each set; tempo 2:1:3 17

18 6.2 TONING WORKOUT ViSION 360 beginner TONING workout 30 minutes 3 days a week. Intensity: medium Do this program for 4 weeks then move onto the intermediate program Day Exercise Muscle Sets Reps Intensity Notes/ GROUP EXERCISE EXECUTION Back, shoulder, and chest stretching As a warm up Day 1 Lat pull downs back % of max. Weight should allow minimum of 15 reps 1 min. rest between each set; tempo 1:0:1 Seated chest fly s Chest % of max. Weight should allow minimum of 15 reps 1 min. rest between each set; tempo 1:0:1 Seated chest press Chest % of max. Weight should allow minimum of 15 reps 1 min. rest between each set; tempo 1:0:1 Tricep, shoulder,bicep stretching As a warm up Day 3 Preacher bicep curls Arms % of max. Weight should allow minimum of 15 reps 1 min. rest between each set; tempo 1:0:1 Tricep push downs Arms % of max. Weight should allow minimum of 15 reps 1 min. rest between each set; tempo 1:0:1 Upright shoulder rows Shoulders % of max. Weight should allow minimum of 15 reps 1 min. rest between each set; tempo 1:0:1 Hamstring,quad, full leg stretching As a warm up Day 5 Seated single leg, leg extensions Legs % of max. Weight should allow minimum of 15 reps 1 min. rest between each set; tempo 1:0:1 Standing single leg hamstring curls Legs % of max. Weight should allow minimum of 15 reps 1 min. rest between each set; tempo 1:0:1 Stationary lunges Legs % of max. Weight should allow minimum of 15 reps 1 min. rest between each set; tempo 1:0:1 18

19 6.2 TONING WORKOUT ViSION 360 INTERMEDIATE TONING workout 45 minutes 4 days a week. Intensity: high do this program for 6 weeks then move onto the advanced program Day Exercise Muscle Sets Reps Intensity Notes/ GROUP EXERCISE EXECUTION Back, shoulder, and chest stretching As a warm up Day 1 Lat pull downs Back % of max. Weight should allow minimun of 15 reps 1 min. rest between each set; tempo 1:0:1 Seated chest fly s Chest % of max. Weight should allow minimun of 15 reps 1 min. rest between each set; tempo 1:0:1 Seated chest press Chest % of max. Weight should allow minimun of 15 reps 1 min. rest between each set; tempo 1:0:1 Tricep, shoulder,bicep stretching As a warm up Day 3 Preacher bicep curls Arms % of max. Weight should allow minimun of 15 reps 1 min. rest between each set; tempo 1:0:1 Tricep push downs Arms % of max. Weight should allow minimun of 15 reps 1 min. rest between each set; tempo 1:0:1 Tricep push downs Shoulders % of max. Weight should allow minimun of 15 reps 1 min. rest between each set; tempo 1:0:1 Hamstring,quad, full leg stretching As a warm up Day 5 Seated single leg, leg extensions Legs % of max. Weight should allow minimun of 15 reps 1 min. rest between each set; tempo 1:0:1 Standing single leg hamstring curls Legs % of max. Weight should allow minimun of 15 reps 1 min. rest between each set; tempo 1:0:1 Stationary lunges Legs % of max. Weight should allow minimun of 15 reps 1 min. rest between each set; tempo 1:0:1 Shoulders, back, biceps sretching As a warm up Day 7 Straight arm lat pull backs Back % of max. Weight should allow minimun of 15 reps 1 min. rest between each set; tempo 1:0:1 Standing reverse grip bicep cable curls Arms % of max. Weight should allow minimun of 15 reps 1 min. rest between each set; tempo 1:0:1 Low pulley front raises Shoulders 4 each arm % of max. Weight should allow minimun of 15 reps 1 min. rest between each set; tempo 1:0:1 19

20 6.2 TONING WORKOUT ViSION 360 ADVANCED TONING workout 60 minutes 6 days a week. Intensity: until failure Do this program for weeks Day Exercise Muscle Sets Reps Intensity Notes/ GROUP EXERCISE EXECUTION Back and shoulder stretching As warm up Day 1 Lat pull downs Back % of max. Weight should allow minimun of 15 reps 30 sec rest between each set; tempo 1:0:1 Straight arm lat pull backs Back % of max. Weight should allow minimun of 15 reps 30 sec rest between each set; tempo 1:0:1 Bent over cable rows with lat bar Back % of max. Weight should allow minimun of 15 reps 30 sec rest between each set; tempo 1:0:1 Narrow reverse grip lat pull down Back % of max. Weight should allow minimun of 15 reps 30 sec rest between each set; tempo 1:0:1 Hamstring, quad & full leg stretching As warm up Day 2 Seated single leg, leg extensions Legs 4 each leg % of max. Weight should allow minimun of 15 reps Supersetted Standing single leg hamstring curls Legs % of max. Weight should allow minimun of 15 reps Supersetted Stationary lunges Legs % of max. Weight should allow minimun of 15 reps 30 sec rest between each set; tempo 1:0:1 Single leg standing calve raises Legs 4 each leg % of max. Weight should allow minimun of 15 reps Supersetted Back & shoulder Day 3 Lat pull downs Back % of max. Weight should allow minimun of 15 reps 30 sec rest between each set; tempo 1:0:1 Straight arm lat pull backs Back % of max. Weight should allow minimun of 15 reps 30 sec rest between each set; tempo 1:0:1 Bent over cable rows with lat bar Back % of max. Weight should allow minimun of 15 reps 30 sec rest between each set; tempo 1:0:1 Narrow reverse grip lat pull down Back % of max. Weight should allow minimun of 15 reps 30 sec rest between each set; tempo 1:0:1 Tricep & bicep stretching As warm up Day 4 Preacher bicep curls Arms % of max. Weight should allow minimun of 15 reps 30 sec rest between each set; tempo 1:0:1 Standing reverse cable curls Arms % of max. Weight should allow minimun of 15 reps 30 sec rest between each set; tempo 1:0:1 Tricep push downs Arms % of max. Weight should allow minimun of 15 reps 30 sec rest between each set; tempo 1:0:1 Reverse grip tricep push downs Arms % of max. Weight should allow minimun of 15 reps 30 sec rest between each set; tempo 1:0:1 Hamstring, quad & full leg stretching As warm up Day 5 Seated single leg, leg extensions Legs 4 each leg % of max. Weight should allow minimun of 15 reps Supersetted Standing single leg hamstring curls Legs % of max. Weight should allow minimun of 15 reps Supersetted Stationary lunges Legs % of max. Weight should allow minimun of 15 reps 30 sec rest between each set; tempo 1:0:1 Single leg standing calve raises Legs 4 each leg % of max. Weight should allow minimun of 15 reps Supersetted Shoulder, back, bicep & chest stretching As warm up Day 6 Floor seated low row Back & arms % of max. Weight should allow minimun of 15 reps 30 sec rest between each set; tempo 1:0:1 Seated tricep press Arms % of max. Weight should allow minimun of 15 reps 30 sec rest between each set; tempo 1:0:1 Revers wrist curls on preacher bench Arms % of max. Weight should allow minimun of 15 reps 30 sec rest between each set; tempo 1:0:1 Standing cable curl Arms % of max. Weight should allow minimun of 15 reps 30 sec rest between each set; tempo 1:0:1 20

21 6.3 WEIGHT LOSS WORKOUT ViSION 360 beginner WEIGHT LOSS workout 30 minutes 3 days a week. Intensity: medium Do this program for 4 weeks then move onto the intermediate program Day Exercise Muscle Sets Reps Intensity Notes/ GROUP EXERCISE EXECUTION Back, shoulder, and chest stretching As a warm up Day 1 Lat pull downs Back % of max. Weight should allow minimun of 25 reps 1 min. rest between each set tempo 1:0:1 Rope skipping Legs, cardio 3 30 sec Alternating one leg skipping Superset with above exercise. No rests Seated chest fly s Chest % of max. Weight should allow minimun of 25 reps 1 min. rest between each set tempo 1:0:1 Rope skipping Legs, cardio 3 30 sec Alternating one leg skipping Superset with above exercise. No rests Tricep,bicep stretching As a warm up Day 3 Preacher bicep curls Arms % of max. Weight should allow minimun of 25 reps 1 min. rest between each set tempo 1:0:1 Rope skipping (double foot) Legs, cardio 3 30 sec Both feet hopping together Superset with above exercise. No rests Tricep push downs Arms % of max. Weight should allow minimun of 25 reps 1 min. rest between each set tempo 1:0:1 Rope skipping (double foot) Legs, cardio 3 30 sec Both feet hopping together Superset with above exercise. No rests Hamstring,quad, full leg stretching As a warm up Day 5 Seated single leg, leg extensions Legs % of max. Weight should allow minimun of 25 reps 1 min. rest between each set tempo 1:0:1 Rope skipping Legs, cardio 3 30 sec Alternating one leg skipping Superset with above exercise. No rests Standing single leg hamstring curls Legs % of max. Weight should allow minimun of 25 reps 1 min. rest between each set tempo 1:0:1 Rope skipping Legs, cardio 3 30 sec Alternating one leg skipping Superset with above exercise. No rests 21

22 6.3 WEIGHT LOSS WORKOUT ViSION 360 INTERMEDIATE WEIGHT LOSS workout 45 minutes 4 days a week. Intensity: high Do this program for 6 weeks then move onto the advanced program Day Exercise Muscle Sets Reps Intensity Notes/ GROUP EXERCISE EXECUTION Tricep, shoulder,bicep stretching As a warm up Day 1 Preacher bicep curls Arms % of max. Weight should allow minimun of 25 reps 1 min. rest between each set; tempo 1:0:1 High knee skipping Cardio, legs 4 1 min Alternating leg skipping Superset with above exercise Tricep push downs Arms % of max. Weight should allow minimun of 25 reps 1 min. rest between each set; tempo 1:0:1 High knee skipping Cardio, legs 4 1 min Alternating leg skipping Superset with above exercise Upright shoulder rows Shoulders % of max. Weight should allow minimun of 25 reps 1 min. rest between each set; tempo 1:0:1 rest day Tricep, shoulder,bicep stretching As a warm up Day 3 Preacher bicep curls Arms % of max. Weight should allow minimun of 25 reps 1 min. rest between each set; tempo 1:0:1 High knee skipping Cardio, legs 4 1 min. Alternating leg skipping Superset with above exercise Tricep push downs Arms % of max. Weight should allow minimun of 25 reps 1 min. rest between each set; tempo 1:0:1 High knee skipping Cardio, legs 4 1 min. Alternating leg skipping Superset with above exercise Upright shoulder rows Shoulders % of max. Weight should allow minimun of 25 reps 1 min. rest between each set; tempo 1:0:1 Hamstring,quad, full leg stretching As a warm up Day 5 Seated single leg, leg extensions Legs % of max. Weight should allow minimun of 25 reps 1 min. rest between each set; tempo 1:0:1 Burpie s Legs 4 15 Superset with above. jump as high as possible Standing single leg hamstring curls Full body cardio % of max. Weight should allow minimun of 25 reps 1 min. rest between each set; tempo 1:0:1 Burpie s Legs 4 15 Superset with above. jump as high as possible Stationary lunges Full body cardio % of max. Weight should allow minimun of 25 reps 1 min. rest between each set; tempo 1:0:1 Shoulders, back, biceps stretching As a warm up Day 7 Straight arm lat pull backs Back % of max. Weight should allow minimun of 25 reps 1 min. rest between each set; tempo 1:0:1 High knee skipping Cardio, legs 4 1 min. Alternating leg skipping Superset with above exercise Standing reverse grip bicep cable curls Arms % of max. Weight should allow minimun of 25 reps 1 min. rest between each set; tempo 1:0:1 High knee skipping Cardio, legs 4 1 min. Alternating leg skipping Superset with above exercise Low pulley front raises Shoulders % of max. Weight should allow minimun of 25 reps 1 min. rest between each set; tempo 1:0:1 22

23 6.3 WEIGHT LOSS WORKOUT ViSION 360 ADVANCED WEIGHT LOSS workout 60 minutes 6 days a week. Intensity: until failure Do this program for weeks Day Exercise Muscle Sets Reps Intensity Notes/ GROUP EXERCISE EXECUTION Back and shoulder stretching As warm up Day 1 Lat pull downs Back % of max. Weight should allow minimun of 25 reps 30 sec rest between each set; tempo 1:0:1 Burpie s Full body, cardio 3 30 Superset with above. jump as high as possible Straight arm lat pull backs Back % of max. Weight should allow minimun of 25 reps 30 sec rest between each set; tempo 1:0:1 Burpie s Full body, cardio 3 30 Superset with above. jump as high as possible Bent over cable rows with lat bar Back % of max. Weight should allow minimun of 25 reps 30 sec rest between each set; tempo 1:0:1 Burpie s Full body, cardio 3 30 Superset with above. jump as high as possible Narrow reverse grip lat pull down Back % of max. Weight should allow minimun of 25 reps 30 sec rest between each set; tempo 1:0:1 Hamstring,quad, full leg stretching As warm up Day 2 Seated leg extensions Legs % of max. Weight should allow minimun of 25 reps Supersetted Floor/mat crunches Legs 3 1 min. As many as you can do in 1 min. Standing single leg hamstring curls Legs % of max. Weight should allow minimun of 25 reps Supersetted Floor/mat crunches Legs 3 1 min. As many as you can do in 1 min. stationary lunges Legs % of max. Weight should allow minimun of 25 reps 30 sec rest between each set; tempo 1:0:1 Floor/mat crunches Legs 3 1 min. As many as you can do in 1 min. Single leg standing calve raises Legs 3 each leg % of max. Weight should allow minimun of 25 reps Supersetted Chest and shoulder stretching As warm up Day 3 Seated chest fly s Chest % of max. Weight should allow minimun of 25 reps 30 sec rest between each set; tempo 1:0:1 High knee skipping Cardio, legs 3 1 min. alternating leg skipping Superset with above exercise Seated chest press Chest % of max. Weight should allow minimun of 25 reps 30 sec rest between each set; tempo 1:0:1 High knee skipping Cardio, legs 3 1 min. alternating leg skipping Superset with above exercise Push ups on floor (or trojan push-up grips) Chest % of max. Weight should allow minimun of 25 reps 30 sec rest between each set; tempo 1:0:1 High knee skipping Cardio, legs 3 1 min. alternating leg skipping Superset with above exercise Upright shoulder rows Shoulders % of max. Weight should allow minimun of 25 reps 30 sec rest between each set; tempo 1:0:1 23

24 6.3 WEIGHT LOSS WORKOUT ViSION 360 ADVANCED WEIGHT LOSS workout - Continued 60 minutes 6 days a week. Intensity: until failure Do this program for weeks Day Exercise Muscle Sets Reps Intensity Notes/ GROUP EXERCISE EXECUTION Tricep and bicep stretching As warm up Day 4 Preacher bicep curls Arms % of max. Weight should allow minimun of 25 reps 30 sec rest between each set; tempo 1:0:1 Burpie s Full body cardio 3 30 alternating leg skipping Superset with above exercise Standing reverse cable curls Arms % of max. Weight should allow minimun of 25 reps 30 sec rest between each set; tempo 1:0:1 Burpie s full body cardio 3 30 alternating leg skipping Superset with above exercise Tricep push downs chest Arms % of max. Weight should allow minimun of 25 reps 30 sec rest between each set; tempo 1:0:1 Burpie s Full body cardio 3 30 alternating leg skipping Superset with above exercise Reverse grip tricep push downs Arms % of max. Weight should allow minimun of 25 reps 30 sec rest between each set; tempo 1:0:1 (repeat) Hamstring,quad, full leg stretching As warm up Day 5 Seated leg extensions Legs % of max. Weight should allow minimun of 25 reps 30 sec rest between each set; tempo 1:0:1 Floor/mat crunches Abs 3 1 min. alternating leg skipping Superset with above exercise Standing single leg hamstring curls Legs 3 each leg % of max. Weight should allow minimun of 25 reps 30 sec rest between each set; tempo 1:0:1 Floor/mat crunches Abs 3 1 min. alternating leg skipping Superset with above exercise Stationary lunges chest Legs % of max. Weight should allow minimun of 25 reps 30 sec rest between each set; tempo 1:0:1 Floor/mat crunches Abs 3 1 min alternating leg skipping Superset with above exercise Single leg standing calve raise Legs 3 each leg % of max. Weight should allow minimun of 25 reps 30 sec rest between each set; tempo 1:0:1 Shoulders, back, biceps, chest sretching As warm up Day 6 Floor seated low row back & arms % of max. Weight should allow minimun of 25 reps 30 sec rest between each set; tempo 1:0:1 High knee skipping Cardio, legs 3 1 min. alternating leg skipping Superset with above exercise Seated tricep press arms % of max. Weight should allow minimun of 25 reps 30 sec rest between each set; tempo 1:0:1 High knee skipping Cardio, legs 3 1 min. alternating leg skipping Superset with above exercise Revers wrist curls on preacher bench arms % of max. Weight should allow minimun of 25 reps 30 sec rest between each set; tempo 1:0:1 High knee skipping Cardio, legs 3 1 min. alternating leg skipping Superset with above exercise Standing cable curl arms % of max. Weight should allow minimun of 25 reps 30 sec rest between each set; tempo 1:0:1 24

25 7. TRAINING LOG DATE EXERCISE WEEK 1 WEEK 2 WEEK 3 WEEK 4 MON TUES WED THURS FRI SAT SUN MON TUES WED THURS FRI SAT SUN MON TUES WED THURS FRI SAT SUN MON TUES WED THURS FRI SAT SUN SETS REPS WEIGHT SETS REPS WEIGHT SETS REPS WEIGHT SETS REPS WEIGHT SETS REPS WEIGHT SETS REPS WEIGHT SETS REPS WEIGHT SETS REPS WEIGHT SETS REPS WEIGHT SETS REPS WEIGHT 25